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Spaghetti vs. Pasta — In-Depth Nutrition Comparison

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A recap on the differences between spaghetti and pasta

  • Spaghetti has less vitamin B1, folate, vitamin B2, iron, and vitamin B12.
  • Pasta covers your daily vitamin B1 needs 16% more than spaghetti.

Food varieties used in this article are Pasta, cooked, unenriched, without added salt and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Spaghetti vs Pasta infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Pasta
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more CalciumCalcium +16.7%
Contains more PotassiumPotassium +83.3%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +43.8%
Contains more SeleniumSelenium +∞%
Contains more IronIron +128%
~equal in Magnesium ~18mg
~equal in Copper ~0.093mg
~equal in Zinc ~0.56mg
~equal in Phosphorus ~63mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Pasta
Pasta
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +44.1%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +945%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B3Vitamin B3 +148%
Contains more Vitamin B5Vitamin B5 +63.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +814.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Spaghetti Pasta DV% diff.
Selenium 26.4µg 48%
Vitamin B1 0.02mg 0.209mg 16%
Folate 7µg 64µg 14%
Cholesterol 0mg 33mg 11%
Starch 26.01g 11%
Vitamin B2 0.02mg 0.15mg 10%
Iron 0.5mg 1.14mg 8%
Fiber 1.8g 7%
Vitamin B12 0µg 0.14µg 6%
Manganese 0.322mg 0.224mg 4%
Vitamin B3 0.4mg 0.992mg 4%
Carbs 30.86g 24.93g 2%
Polyunsaturated fat 0.326g 0.429g 1%
Choline 6.4mg 1%
Vitamin B5 0.112mg 0.183mg 1%
Protein 5.8g 5.15g 1%
Vitamin B6 0.049mg 0.034mg 1%
Calories 158kcal 131kcal 1%
Phosphorus 58mg 63mg 1%
Copper 0.1mg 0.093mg 1%
Potassium 44mg 24mg 1%
Vitamin A 0µg 6µg 1%
Fats 0.93g 1.05g 0%
Net carbs 29.06g 24.93g N/A
Magnesium 18mg 18mg 0%
Calcium 7mg 6mg 0%
Sugar 0.56g N/A
Zinc 0.51mg 0.56mg 0%
Sodium 1mg 6mg 0%
Vitamin E 0.06mg 0%
Saturated fat 0.176g 0.15g 0%
Monounsaturated fat 0.131g 0.124g 0%
Tryptophan 0.083mg 0.065mg 0%
Threonine 0.206mg 0.134mg 0%
Isoleucine 0.228mg 0.197mg 0%
Leucine 0.44mg 0.348mg 0%
Lysine 0.133mg 0.097mg 0%
Methionine 0.065mg 0.079mg 0%
Phenylalanine 0.297mg 0.247mg 0%
Valine 0.262mg 0.217mg 0%
Histidine 0.132mg 0.103mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Pasta
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +12.6%
Contains more CarbsCarbs +23.8%
Contains more FatsFats +12.9%
Contains more WaterWater +10.3%
Contains more OtherOther +10.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Pasta
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains less Sat. FatSaturated fat -14.8%
Contains more Poly. FatPolyunsaturated fat +31.6%
~equal in Monounsaturated fat ~0.124g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.